Tag Archives: vegetables

Fruits and Vegetables: Fresh or Frozen?

Let’s talk about FRUITS and VEGETABLES. You either love em or hate em! Don’t worry, I am not going to tell you to “EAT YO FRUITS AND VEGGIES!” (although you should)

Due to my busy schedule (I shop once a week), budget and just out of convenience, I opt for frozen veggies and fruits (berries). I get asked a lot if frozen is good for you. So today we’re going to talk about that!

Fresh or Frozen?

We’ve always been told to eat fresh foods instead of frozen. That is true, but when it comes to fruits and vegetables, it can be a bit tricky.

Fresh may not always be best.

Research has shown that in many cases, frozen produce are just as nutritious as fresh produce and sometimes, they contain more nutrients! This is because nutrient levels gradually decrease over time (during transit from farm to supermarkets). This is the part where if left for too long, become brown/black, soft and rot!

Frozen fruits and vegetables are picked at their peak, when they have the highest amount of nutrients. The process of freezing slows the ripening process, retains these nutrients and prevents them from breaking down (slows enzymatic reactions).

Of course, this does not apply to all frozen foods but it does give you more options when you don’t have time to buy fresh produce!

Keep in mind that the method of cooking also affects the nutrient levels in food. For example, water soluble vitamin Bs can be loss in the cooking water. Other vitamins such as vitamin C are heat sensitive.

Another handy tip when buying fruits and vegetables is to buy whatever is in season! That way, you get to eat a wide variety each time and of course, cost efficient!

Personally, I find it stressful if I buy a heap of veggies that would not even last the week in my fridge! I end up throwing them away, which is such a waste. So for me, I mix fresh and frozen!

Let me know if you have any questions!

 

Where do vegetarians get their protein?

Before we jump into where vegetarians/vegans get their protein, we need to know how much protein our body needs to function optimally. The Institute of Medicine suggests that the average adult should consume about 46-56 grams of protein a day. By looking at it in terms of percentage, 10-35% of your daily calories would have to consist of proteins. Unless you’re a serious body builder or somebody who is keeping track of your macros, you probably wouldn’t give a hoot about these numbers. To help you visualise this, one large chicken breast contains about 30 grams of protein. So, if you’re happy, healthy and eating a perfectly normal diet, you should be getting enough proteins into your system, maybe even more.

Many plant-based proteins lack certain amino acids that are found in animal protein. Vegetarians/vegans would need to combine a few plant-based proteins, like tofu and brown rice, in order to get the complete set of essential amino acids that are found in animal protein.

Processed with VSCOcam with f2 preset

My personal favourite green proteins in no particular order are:

  • TOFU!
  • Black beans
  • Broccoli
  • Spinach
  • Nuts and nut butters
  • Quinoa (you can buy cereals that contain them)
  • Chickpeas
  • Brown Rice
  • Pumpkin seeds
  • Chia seeds

Just thinking about that list makes me HUNGRY! If you cannot stand their individual taste, there are many ways that you can incorporate them into your meals. You can toss them in your salad, make soups or even add them to your breakfast yoghurt or froyo!

Processed with VSCOcam with f2 preset

Froyo and pumpkin seeds, my favourite! Trust me, your taste buds would sing! Also, you’ll be getting plenty of antioxidants, fiber, vitamins, minerals and phytochemicals that come with eating plant-based proteins (plus points!).

Don’t worry if you end up consuming too much protein, just as long as they’re plant-based proteins. Recent studies have shown that increasing plant-based protein intake to 20-25% of calories while cutting out refined carbohydrates can reduce the risk of heart disease.

I still get stares and I can feel the people around me rolling their eyes when I eat a very vege-fied meal. Even my kakak has a few things to say about my lifestyle. Well, I don’t really blame them. Throughout history, meaty meals were a symbol of an affluent lifestyle. Meals without meat were for the poor. These are just perceptions that humans have created.

Do it for yourself and your health. Famous Olympic coach Joe Vigil did not say “…eat as though you were a poor man…” for no reason! That translates to lots of whole grains and vegetables!

 

Have you eaten your veges?